Physical Activity Readiness Questionnaire (PAR-Q) PDF

Physical Activity Readiness Questionnaire (PAR-Q) This is the first step in assessing whether an individual is suitable to do physical activity. It asks about your health status and conditions that may effect exercise. Complete a sample PAR-Q questionnaire and discuss how the information might be u...

Physical Activity Readiness Questionnaire (PAR-Q) This is the first step in assessing whether an individual is suitable to do physical activity. It asks about your health status and conditions that may effect exercise. Complete a sample PAR-Q questionnaire and discuss how the information might be used. 3.5 – How to optimise training and prevent injury Learning objectives To understand the purpose of a PAR-Q questionnaire and how this information should be used. To describe how injury can be prevented. To be able to explain typical sports injuries from participation. To identify the main categories of performance enhancing drugs, and the effects/side effects. PAR-Q Par-Q questionnaires should be completed before any training program or fitness activity is undertaken. This questionnaire determines what an individual if capable of and will inform the intensities and types of activities to be used as part of a training program. Injury Prevention Preventing a performer from an injury can be achieved in a number of ways. How do you think you can do this? Think. Pair. Share – other than a warm up, how can performers prevent injury? Injury Prevention 1. Correctly applying the principles of training will help to avoid overuse injuries. i.e. understanding and correctly using progressive overload and FITT principle will enable an athlete to gradually increase fitness. Injury Prevention 2. Checking equipment and facilities before use Equipment should not be broken or damaged and playing facilities should be checked for dangers and suitability. Failure to check this can result in injury. The playing environment should be safe and free from hazards. In some sports there are rules on health & safety for the protection of the performers. Injury Prevention 3. Use of protective clothing and equipment Players in most sports wear protective equipment for the players safety and to prevent injury. In some sports it is compulsory to wear protective equipment. e.g. shin pads for football. Wearing the correct equipment is essential to all sports. This will protect and assist performance. Injury Prevention 3. Correct application and adherence of the activity rules Rules and laws in sport are not just there to ensure fair play – they are also designed to protect participants. Think. Pair. Share – select a sport and name as many rules as you can that relate to injury prevention. Injury Prevention Officials make sure that rules are kept and discipline players when necessary. What are the consequences of rule breaking? Typical Sports Injuries When exercising there is always a risk of performers becoming injured. One of the most common injuries to athletes are soft tissue injuries. Strain - pulled or overstretched muscle. Games players can often suffer this type of injury due to the nature of the sport. Typical Sports Injuries Sprain - Twisted or wrenched ligament. This soft tissue injury can occur when the ligaments at a specific joint get stretched and torn. Sprains are particularly common in basketball players due to the game involving a lot of jumping and landing throughout. Typical Sports Injuries Treatment for all soft tissue injuries (Strain and Sprain) is RICE (Rest, Ice, Compression, Elevation) I - Apply ice to reduce R – rest the injured part. the swelling for a maximum of 10 minutes. C – Compress the E – Elevate the injured injured area using a part to decrease the bandage. blood supply. Typical Sports Injuries Some injuries are chronic. This means they develop over a long time and are usually caused by continuous stress. Common overuse joint injuries: Golfers and Tennis elbow. The tendons that attach muscles to the elbow joint become inflamed, sore and painful. Typical Sports Injuries Bone fractures are a hard tissue injury were break or crack in the bone has occurred. Typical Sports Injuries There are 4 types of typical fracture that can occur. 1. Simple 2. Complex fracture fracture The The skin is surrounding broken and skin is the bone unbroken. may However, protrude injury to through. internal tissue may cause swelling. Typical Sports Injuries 3. Greenstick fracture 4. Stress fracture A greenstick fracture is in a A stress fracture is a young, soft bone which hairline crack in the bone means the bone bends and that develops because of partially breaks. This is a repeated or prolonged common injury in children. forces against the bone. Typical Sports Injuries Dislocation If a sudden impact injures a joint, the bones that meet at that joint may become dislocated (not connected) What joints are commonly dislocated? Typical Sports Injuries Torn Cartilage Cartilage can tear if the joint is twisted excessively. This is a common football injury, caused when players change direction quickly. TREATMENT: An ice-pack can reduce swelling, but surgery is sometimes needed to repair the damaged cartilage. Typical Sports Injuries Concussion Concussion results from injury to the brain. It is caused by a knock to the head. If an athlete is concussed, they may: become unconscious. Abrasions feel sick, dizzy or drowsy. dd get confused, stare & suffer memory loss. Performance Enhancing Drugs Steroid - Stanozol THG Nandrolone Nandrolone THG Nandrolone Nandrolone Think. Pair. Share – What do all these have in common? Performance Enhancing Drugs The rewards that come with winning are so great that athletes are increasingly temped to cheat with the use of drugs. Think. Pair. Share – Why do sportspeople take drugs? Performance Enhancing Drugs The I.O.C. attempt to keep sport clean. They produce a list of banned substances. Prohibited drugs are classified in 6 categories. Remember B.A.N.D.S.P. Performance Enhancing Drugs Beta Blockers The beta-blocker drugs 'sit' on receptors and stop (block) the receptor from being stimulated. e.g. Atenolol (Alcohol has a similar effect) Effect: slows heart rate, calms and steadies hands Side effects: Reduces heart rate so low that heart may stop, low blood pressure and causes tiredness Athletes that might use this category of drug: Shooting (target sports), Snooker Performance Enhancing Drugs Anabolic steroids This category of drugs is artificially produced testosterone (MALE HORMONE) Effect: Repair body tissues after stress, promote muscle growth, ability to train harder with less fatigue. Side effects: Females develop male features. Liver & heart damage. Athletes that might use this category of drug: Athletics power events e.g..... 100m, Shot Putt Performance Enhancing Drugs Narcotic Analgesic This category of drugs masks pain (paracetamol, morphine, methadone, heroin) Effect: Reduces pain or an injury Side effects: Nausea, highly addictive, serious injury Athletes that might use this category of drug: Any events that require pain to be masked. Performance Enhancing Drugs Diuretics This category of drugs will promote removal of fluid from the body. Effect: Rapid weight loss Side effects: Dehydration, Dizziness or light headed Athletes that might use this category of drug: Boxers & Jockeys Performance Enhancing Drugs Stimulants This category of drug stimulates the body physically and mentally (Tea, Coffee, Cocaine) Effect: Reduces tiredness, increased alertness & endurance Side effects: Raise blood pressure, hide symptoms of fatigue & addictive Athletes that might use this category of drug: Any event with a sprint start & Boxers Performance Enhancing Drugs Peptide Hormones This is a naturally occurring hormone in the body but can be synthesised in a laboratory. Erythropoietin (EPO) and Growth Hormones (GH) Are two common peptide hormones Effect: Increase oxygen transport ( endurance) Side effects: Possible blood clots + cardiovascular problems Athletes that might use this category of drug: Cycling, marathon runners (endurance athletes) Apply it! What has stuck with you? What clothing and equipment is required for the following sports? Describe ways to prevent Skiing, Cricket, Hockey and Horse riding injury in sport? How to optimise training and prevent injury What safety measures should be considered for the Explain the following environments below: categories of performance enhancing drugs: Peptide hormones, Stimulants & Diuretics. Practice it! Exam questions 1. When should a PAR-Q be completed? (1) A At the end of an exercise session B After a warm-up before beginning the main session C Before planning a Personal Exercise Programme (PEP) D At the end of the playing season 2. Which category of performance enhancing drugs would an Olympic weightlifter take to increase the weight they can lift? (1) A Beta blockers B Narcotic analgesics C Anabolic Steriods D Peptide hormones 3. Which one of the following categories of drugs would a performer take to mask the presence of other drugs in their body? (1) A Diuretics B Narcotic analgesics C Stimulants D Anabolic steroids Practice it! Exam questions 4. Several items of protective clothing are being used by the performers in Figure 3. Identify one item of protective clothing visible in Figure 3 and explain how this helps to reduce the risk of injury. (3) Item of clothing........................................................................................................ Explanation........................................................................................................................................................................................................................................................................................................................ Practice it! Marks Scheme: 1. C 2. C 3. A Practice it! Marks Scheme: 4. Helmet (1) protects the skull from possible fractures/head injury/brain damage/concussion if the rider falls (1) by acting as a shock absorber/taking the impact, cushioning the blow to the brain. (1) Goggles (1) protect from debris in eye (1) by providing a shield between the activity environment and the eyes. (1) Leg padding/gloves (1) reduces cuts to skin (1) by placing a physical barrier between the skin and the ground should the rider fall. (1) Shoes (1) increases friction on peddle so foot does not slip (1) keeping control of bike and position so successfully land moves. (1) Tight clothing (1) reduces the risk of fractures/bruises/ breaks as a result of falling (1) due to clothing getting caught in gears causing you to crash (1)